Wheat Germ: The Most Underrated Superfood

Wheat germ is one of the most beneficial, yet often overlooked ingredients in a healthy diet.

Thanks to its rich nutritional profile, Wheat germ is a source of energy, vitamins, minerals and antioxidants that contribute to the overall well-being of the body.

Wheat germ can be consumed in a variety of ways - as an additive to meals, drinks or even in beauty products. It is increasingly finding a place in the diets of people looking for natural ways to improve their health and appearance.

In this article we will take a detailed look at the nutritional value, benefits and uses of this superfood.

 

1. What is Wheat germ?

 

The Wheat germ is the core of the wheat grain which is the source of life for the new plant. It is located at the base of the grain and contains all the necessary nutrients for its germination and development.

 

Despite its small size this part of the wheat is extremely rich in valuable ingredients.

 

The germ consists of three main components - proteins, fats and carbohydrates, most of which are in their most beneficial form for the body:

• The oils contained in it include essential fatty acids that support the functioning of the heart and brain;
• The proteins contain a complete set of amino acids necessary for building muscles and tissues.

 

Wheat germ is very sensitive to oxidation and loss of nutritional value. Therefore it is advisable to store it properly, in the refrigerator or in vacuum-sealed containers, to prevent its valuable oils from going rancid.

Raw Wheat germ has a slightly sweet and nutty flavor, making it easy to combine with a variety of dishes. It can be eaten on its own but is also an excellent addition to muesli, yogurt, salads and smoothies.

 

2. Nutritional composition of Wheat germ

 

Wheat germ is extremely rich in a variety of nutrients that play an important role in maintaining health. It contains macro- and microelements that support numerous vital processes in the body.

 

Vitamins

Wheat germ is a natural source of B vitamins including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, and B9 (folic acid).

These vitamins are essential for the nervous system, energy metabolism and proper brain function.

It contains high levels of vitamin E - a powerful antioxidant that protects cells from oxidative stress and slows down the aging process.

 

Minerals

• Wheat germ contains important minerals such as Iron, which helps in the formation of red blood cells and prevents anemia;
• Magnesium, which is found in significant amounts, plays a key role in the normal function of muscles and the nervous system;
• Zinc is another essential element in its composition - it supports the immune system, accelerates wound healing and improves skin condition.

 

Proteins and amino acids

Wheat germ is rich in high-quality plant proteins which are important for building and repairing cells. It contains amino acids, including arginine, which supports blood circulation and the cardiovascular system.

Thanks to its protein profile Wheat germ is a great choice for athletes and people who lead an active lifestyle.

 

 

Healthy fats

Wheat germ contains essential fatty acids, such as Omega-3 and Omega-6, which support brain function, reduce inflammation and maintain cardiovascular health.

These fats are vital for the proper functioning of cell membranes and for the synthesis of hormones.

 

Fiber and antioxidants

The fiber in Wheat germ supports the digestive system and promotes healthy intestinal microflora.

Antioxidants, such as phytosterols and tocopherols, protect cells from damage and help detoxify the body.

 

3. Use of Wheat germ in Cosmetics

 

Wheat germ has exceptional properties for the skin and hair thanks to its rich content of vitamins, minerals and essential fatty acids. The oil extracted from it is among the most valued natural ingredients in cosmetics.

 

1. Skin benefits

 

Deeply hydrates and protects against drying

Wheat germ oil is rich in vitamin E and essential fatty acids that provide deep hydration. It creates a natural barrier on the skin, preventing moisture loss.

This makes it especially suitable for people with dry and sensitive skin.

 

Provides antioxidant protection and fights the signs of aging

Antioxidants, such as vitamin E and phytosterols in Wheat germ, protect the skin from free radicals - molecules that damage cells and accelerate aging.

They help smooth fine lines and wrinkles, keeping the skin supple and youthful.

 

Heals and regenerates the skin

Thanks to its high content of Zinc and B vitamins, Wheat germ accelerates the skin's repair process. It is great for treating scars, small wounds, burns and irritations.

It promotes cell regeneration and improves skin texture.

 

Evens out the complexion and reduces pigmentation

Regular use of Wheat germ oil helps reduce dark spots and hyperpigmentation.

It contains active compounds that inhibit excessive melanin production, leading to a more even and radiant skin tone.

 

Relieves inflammation and skin irritations

The anti-inflammatory properties of Wheat germ make it effective in treating acne, eczema, dermatitis and other skin irritations.

The oil soothes redness, reduces itching and accelerates skin recovery.

 

 

Softens and smoothes rough skin

Wheat germ oil is an excellent natural moisturizer for rough and calloused areas such as elbows, knees and heels.

It penetrates the deep layers of the skin making it softer, smoother and more elastic.

 

Improves skin elasticity

The amino acids and vitamin E contained in Wheat germ stimulate the production of collagen and elastin which are essential for the firmness and flexibility of the skin.

This makes it an excellent product for preventing loss of elasticity and sagging skin.

 

Protects against harmful UV rays

Although it does not replace sunscreen, Wheat germ oil contains natural UV filters that provide additional protection against the harmful effects of the sun's rays.

This helps prevent premature aging and sun damage.

 

Reduces stretch marks and prevents the appearance of new ones

Wheat germ oil is widely used to reduce existing stretch marks and prevent the formation of new ones.

Thanks to its ability to stimulate cell regeneration and improve skin elasticity, it is extremely beneficial for pregnant women and people going through sudden weight changes.

 

Moisturizes the lips

Wheat germ can also be used for lip care. It hydrates them, prevents chapping and keeps them smooth and soft especially during the cold months.

 

 

2. Hair benefits

 

Nourishes and strengthens hair follicles

Wheat germ oil is rich in vitamin E, B vitamins and minerals such as Zinc and Magnesium which nourish the scalp and strengthen hair follicles.

 

Stimulates hair growth

The high content of vitamin B6 promotes blood circulation in the scalp, providing more nutrients to the hair roots.

This accelerates the growth of new, healthy hair follicles and reduces the time it takes for damaged hair to recover.

 

Reduces hair loss and hair thinning

Wheat germ contains antioxidants and proteins that protect the hair from harmful environmental influences and oxidative stress - two of the main factors leading to hair loss.

The content of Zinc and Iron helps strengthen the roots which reduces hair loss.

 

Restores damaged hair

Thanks to its essential fatty acids, Wheat germ oil helps restore dry and damaged hair caused by heat treatment (hair dryers, straighteners, curling irons), chemical treatments (dyeing, straightening, perming) and aggressive external factors (sun, pollution, cold).

 

Reduces dandruff and seborrheic dermatitis

The antibacterial and anti-inflammatory properties of Wheat germ make it effective in combating dandruff and scalp irritation.

It regulates sebum production which prevents both dry and oily dandruff while soothing redness and itching.

 

 

Adds shine and elasticity

The vitamins and fatty acids in Wheat germ penetrate deep into the hair structure, smoothing and strengthening it.

This makes hair shiny, silky soft and easier to style.

 

Prevents split ends

Regular use of Wheat germ oil prevents split ends by strengthening the hair cuticle and protecting hair from breakage.

This makes it especially useful for long hair that is prone to breakage.

 

Improves the structure of curly and unruly hair

Curly and wavy hair often suffers from dryness and lack of shine. Wheat germ provides essential nutrients that help shape curls without weighing them down while reducing flyaways and frizz.

 

Extends the life of dyed hair

The antioxidants and vitamins in Wheat germ maintain the color of dyed hair for longer, protecting it from fading and preserving its vitality.

They restore the hair after chemical treatments and give it a healthy and natural look.

 

4. Health Benefits of Wheat germ

 

1. Supports the cardiovascular system

 

Wheat germ contains beneficial unsaturated fats that regulate blood cholesterol levels which reduces the risk of cardiovascular disease and heart attack.

• Vitamin E acts as a powerful antioxidant that protects blood vessels from damage and inflammation;
• Potassium contributes to the regulation of blood pressure by maintaining a good balance of fluids in the body. This makes Wheat germ extremely useful for people with high blood pressure or those prone to hypertension.

 

2. Improves digestion

 

The fiber in Wheat germ plays a key role in maintaining a healthy digestive system. It promotes regular bowel movements, prevents constipation and stimulates the growth of beneficial gut bacteria.

This improves nutrient absorption and strengthens the intestinal microflora.

Wheat germ contains enzymes that help break down food and reduce stomach bloating. It is suitable for people suffering from irritable bowel syndrome or digestive problems.

 

 

3. Strengthens the immune system

 

The Zinc in Wheat germ plays a major role in maintaining a strong immune system. It is involved in the synthesis of white blood cells that fight infections and viruses.

The antioxidants in its composition reduce inflammatory processes in the body and support natural defenses against disease.

Wheat germ also contains vitamin A, which is important for the health of the skin and mucous membranes - the body's first line of defense against bacteria and viruses.

 

4. Supports brain function and the nervous system

 

The richness of B vitamins in Wheat germ supports the functioning of the nervous system, improves cognitive functions and reduces stress levels. The magnesium in it also contributes to relaxation and prevents tension and anxiety.

The phosphorus in Wheat germ plays a key role in brain function, aiding memory and concentration. This makes it an excellent choice for students, professionals and seniors who want to maintain good mental acuity.

 

5. Restores muscles and bones

 

Wheat germ contains valuable proteins and amino acids that are essential for building and repairing muscle tissue, making it useful for active athletes and those who want to maintain good physical shape.

The calcium, magnesium and phosphorus in its composition contribute to the strength of bones and teeth.

Regular consumption of Wheat germ can help prevent osteoporosis and keep bones healthy as you age.

 

6. Regulates blood sugar

 

 

Wheat germ contains complex carbohydrates and fiber which help stabilize blood sugar levels, making it beneficial for people with diabetes or insulin resistance.

Fiber slows down the absorption of sugar and prevents sudden fluctuations in blood glucose levels.

 

5. How to include Wheat germ in your menu?

 

Wheat germ is an extremely versatile food that can be easily added to a variety of dishes and drinks without losing its valuable nutrients. It has a pleasant, slightly nutty flavor that pairs well with both sweet and savory foods.

 

• Breakfast - Wheat germ is perfect for a healthy breakfast. It can be added to yogurt, oatmeal or muesli, thus enriching the food with vitamins and minerals;
• Smoothies and shakes - the consumption of Wheat germ, as an addition to smoothies and protein shakes, increases the nutritional value of the drink and improves its taste, giving it a slightly nutty aroma;
• Dishes and salads - Wheat germ can be added to various salads, soups and main dishes. Sprinkled on a fresh salad it gives extra crunch and a slightly sweet taste;
• Desserts - Wheat germ can be added to bread, muffins, pancakes, cookies and cakes increasing their nutritional value. Replacing part of the flour with Wheat germ gives desserts a richer taste and texture;
• Energy bars - Wheat germ is perfect for making homemade energy bars and shakes. Mixed with nuts, dried fruits, honey or peanut butter it provides long-lasting energy and is a great choice for a snack or before a workout;
• Children's menu - Wheat germ is extremely beneficial for children as it supports their growth and development. It can be added to homemade porridges, purees and breakfast cereals to provide additional vitamins and minerals.

 

How much Wheat germ should I consume per day?

 

For optimal health benefits, it is recommended that you consume between 1 and 3 tablespoons (10-30 grams) of Wheat germ daily. This amount provides enough vitamins, minerals and fiber without burdening the digestive system.

If you are consuming Wheat germ for the first time it is a good idea to start with 1 tablespoon daily and gradually increase the dose to give your body time to adapt.

 

It is important to keep in mind that excessive consumption of Wheat germ can lead to stomach discomfort or bloating, especially in sensitive people. Therefore it is advisable to take it with sufficient fluids and as part of a balanced diet.

 

6. Conclusion

 

Wheat germ is a true superfood rich in vitamins, minerals, antioxidants and healthy fats that support the overall health of the body.

It has numerous benefits - from improving the cardiovascular system and digestion to strengthening immunity, the skin and hair. It can be easily included in the daily menu through various foods and drinks without requiring complex preparation.

Its regular consumption can contribute to better health, more energy and a radiant appearance.

 

SOURCES:

1. WebMD: Health Benefits of Wheat Germ (28.03.2025)
2. Healthline: How Wheat Germ Benefits Your Health (28.03.2025)